Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Paused Back Squat

4 x 3

Stimulus/Focus: Use 75% of your current 1 RM for all sets. Hold a 2-second pause in the bottom of each rep. Lift on a 3-minute clock.

WOD: Six 3-Minute Rounds

20 Kettlebell Goblet Squats (1.5/1)(1/25#)

10 Burpee Box Jump Overs (24/20)

*Masters can step up. Everyone must step down.

Stimulus/Focus: Complete the work as quickly as possible to give yourself as much time to rest as you can before repeating. You will have how much time is left in the three-minute round to rest. The faster you work, the more time you have to rest.

Cool Down: 4 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work: Find your progression and spend 10 minutes working the skill. Choose a number of reps (or rep) and complete it every minute on the minute for 10 minutes.

WOD: 30 Minute AMRAP

500/450m Row

30 Walking Lunges

400 Meter Run

30 Ab Mat Sit Ups

Stimulus/Focus: This is just a long cardio session. Find a pace and keep moving.

Cool Down: Tabata Supermans (2-Second Hold)

Warm up: Coach’s Choice

Strength/Skill: Deadlift

4 x 4 x 4 x 4 x 4

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: Four Rounds (4 Minutes Work/2 Minutes Rest)

AMRAP

50 Double Unders

20 Kettlebell Swings (1.5/1)(1/25#)

Max Toes to Bar in Remaining Time

Stimulus/Focus: Try to go unbroken on your buy-in reps so you can get to the reps that count-toes to bar. If you can’t go unbroken, complete the reps in two sets. You’ll have a separate score for each round. Toes to bar are the only reps that count in your score.

Cool Down: Alternating Tabata

Wall Angels

Achilles Stretches

Warm up: Coach’s Choice

Strength/Skill: Push Jerk

15 x 1

Stimulus/Focus: Complete one pause jerk (2-seconds in the receiving position-legs bent/barbell locked out overhead) every 45 seconds. Use 75% for all lifts.

WOD: 12 Minute AMRAP

4 – 8 – 12 – …

Hang Power Cleans

Shoulder to Overhead

Alternating Back Rack Lunges

*Add 4 reps to each movement each round.

*RX: (95/65)(65/45)

Stimulus/Focus: This is a tough workout on your grip. Take short breaks when needed and work on efficient transitions.

Cool Down: Tabata Russian Twists

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Thruster

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 14 Minute AMRAP

7 Burpee Box Jump Overs (24/20)

14 Ground to Overhead (45/25)

Stimulus/Focus: Find a steady pace on the burpees. Go unbroken on the G20.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Handstand Skill Work: Spend 10 minutes getting inverted!

WOD: 10 RFT (30 Minute Cap)

10/7 Calorie Row

10 Handstand Push Ups

10 Pull Ups

RX+: Strict HSPUs and Strict Pull Ups

Stimulus/Focus: A little push, pull workout. Try to keep your work unbroken or in two sets. Choose scales that challenge you.

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Snatch

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP.

Strength Metcon: 5 Rounds for Reps

1 Minute Max Effort Snatches (90%)

1 Minute Rest

*Decrease weight each round (80%, 70%, 60%, 50%)

Stimulus/Focus: Complete as many reps as possible each minute. You’ll have one minute between rounds to change weight and rest. Your score will be your total rep count.

WOD: 4 RFT (16 Minute Cap)

75 Double Unders

15 Push Ups

5 Snatches (115/75)(75/55)

Stimulus/Focus: This is a classic CrossFit workout-cardio, gymnastics, and weightlifting. Break work as needed, but keep the breaks short. The weight should be on the heavier side. Focus on good movement with your push ups.

Cool Down: 3 Rounds

20 Second Achilles Stretch (each side)

5 Slow Wall Angels

Warm up: Coach’s Choice

Strength/Skill: Deadlift

5 x 4 x 3 x 2 x 1 x 2 x 3 x 4 x 5

Stimulus/Focus: Start at 70%. Build weight until you get to the heavy single and then begin decreasing weight again. You will enter your total weight lifted. A set must be successful on the first attempt or you cannot count it. The reps must be touch and go.

WOD: 18 Minute GAFAP

Shuttle Runs

Alternating Lunges

Ab Mat Sit Ups

*Shuttle Runs & Ab Mat Sit Ups Increase by 1 Rep Each Round

*Alternating Lunges Increase by 2 Reps (1 Per Side) Each Round

Stimulus/Focus: Eighteen minutes is long time domain. Find a steady pace and just keep moving. Your score will be your total rep count.

Cool Down: Tabata Side Planks

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 4 Rounds (3 Minutes Work/1 Minute Rest)

5 Clean and Jerks (115/75)

10 Ring Dips

Stimulus/Focus: This weight should be very light and allow you to cycle the bar quickly. Try to go unbroken on the 5 reps. Aim for 2-3 rounds per AMRAP.

Cool Down: Tabata L-Hangs